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The second of these two games was against a school almost twice our size. Our two towns are fairly close together so there were a lot of people talking about the match-up. We played a very solid game and came away with a convincing win. The Hornets used that moment as a springboard going into the conference season in which, just like that non-conference game, they dominated all the way to the end of the season. Game after game they got stronger; game after game they got more confidence; game after game they came home victorious. <br>Finally, the task at hand became the play-offs. They worked very hard day in and day out for the entire season and felt ready to conquer it all. Just as Melissa was overcoming everything her illness threw at her, the Hornets felt they could overcome anything their opponents could throw at them. TUo5c9a n"NڍEY;vHHЩs5DO(}+kNr:WEz '=O8 P̤j{/#YKrZ( { àAbGJ- qڭhzzc0zU֯ҫ<̧Plx^* +gö+A>UF=jaSA]"%A7_MӭvE~ϒrN[[(kSAXUak]z OJ;FeYuX ROLz 3;pXv5$RĦ* |G~Yu-M3y ;r[?(”xwtfh9Ri=3]#r;W;/rbPA6kӴArm9Z-coTxY^DxaZOh*Щy$?3\gNٟ֔G5ѵz)9pGΞyWЗx9d9oL,ctt`WUO[(0̹9c[SMDG)za~uj-Qru; SR.,#%-H0_ΊO=((onomical.<br> Another thing I like is sled work. Dragging the sled and doing sled lunges with a sled harness can be great. I don t look at sled work as speed toolsbut I use them to develop functional strength. <br>The Packers incorporate martial arts training for flexibility, joint mobility and range of motion. They do this two to three times per week in the off-season.  We stretch our players for five minutes before practice,  said Coach Johnston,  but before that we do a lot of functional warm-ups like high knees, waking lunges, butt kicks, etc. We also do the BFS Dot Drill on a regular basis in the off-season. <br>The Packers do Power Pulls which is a Power Clean movement in addition to Dumbbell Cleans and Dumbbell Cleans and Presses. Overhead Squats are done with a snatch grip for balance, along with a ton of medicine ball work.<br>At Green Bay, if you miss a scheduled workout, you are fined.  We haven t had anyone miss for two years, Coach Johnston recollected.  In that instance, Coach Holmgren really let that player have it at practice. Coach Holmgren is a super person to work for. If any player didn t commit to weights, Reggie and Brett would take care of them anyway. <br>I marveled at the similarity between the Green Bay and BFS Strength and Conditioning rograms. I shrugged,  Well Ken, we re either on the Green Bay program or you re on the BFS program. We both laughed. Coach Johnston remarked,  Bigger Faster Stronger has agreat deal going for them, especially for the high school coach. <b>Coach Johnston believes in Box Squats and Partial Benches. These two lifts form the backbone of the BFS program. They make everything hum along like a beautiful song. They create a huge advantage during the season especially at the high school level. They crate a nice advantage during the off-season with speed and jump drills. They help the athlete avoid plateaus in all lifts but especially with the Parllel Squat and Bench Press.<br>Since many weight rooms do not have a Power Rack, we at BFS evolved to the Towel or Padded Bench Press instead of Partials. I learned the Box Squat and Partial Bench Press secret in Los Angeles in the late 1960 s. Louis Simmons, now from Columbus, Ohio, learned the same secret from the same source. Hence, he calls his gym,  The West Side Barbell Club. At a glance around the Green Bay weight room, I could immediately tell that Simmons had quite an influence on Coach Johnston.  It is my understanding that two other pro-teams are doing the Box Squats and Partial Benches, concluded Coach Johnston. The football team record for 2000 was 10 wins and 1 loss. The loss was in the State playoff semi-final game.<br>